Afleveringen
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Sick of wasting time on random workouts that leave you sore but not seeing results? In this episode, Iâm breaking down exactly how to structure your workouts if your goal is fat loss and muscle gain.
Weâre talking:
The top 3 lifts every woman should focus on
How to use progressive overload without overthinking it
Why 2-3 gym sessions a week is plenty (yes, even if you're a beginner)
How to start strongâeven if youâre still working out at home
If you want a clear, effective workout plan that actually fits into your life as a busy mom, this episode is your roadmap.
Plus, Iâll share how I help clients inside Fit Lifestyle in a Box go from feeling lost to lifting with confidenceâand how you can find out if itâs the right next step for you.
đ Ready to train smarter, not longer?
Book a discovery call here
Fit Lifestyle in a Box Program
No-Fear Weight Room Tour
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Starting strength training can be INTIMIDATING! Trust me, I've been there too. But the benefits like increased bone density, fat loss, and functionality are TOTALLY worth it!
This episode will give you 3 simple steps to get you started, even if you are a total beginner!
-Rachel
đFree Facebook Community
đCheck out the Fit Lifestyle In a Box Program Here
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Zijn er afleveringen die ontbreken?
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Ever feel like youâre crushing it with your workouts and eating healthyâuntil life happens? One sick kid, a crazy work schedule, or a stressful day, and suddenly youâre elbow-deep in mac and cheese, thinking, Iâll just start over Monday.
Not this time.
In todayâs episode, Iâm giving you a simple, realistic plan to keep you on track even when life gets chaotic.
This episode is all about grace over perfection and making consistency easier. Because a healthy lifestyle isnât about avoiding setbacksâitâs about knowing exactly how to bounce back fast.
P.S. If you want help building these habits so they become second nature, my đ Fit Lifestyle in a Box program is the next step.
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Struggling to stay consistent with meal planning? Youâre not alone! If youâve ever ended up eating a handful of your kidâs goldfish crackers and a questionable string cheese for dinner, this episode is for you.
In todayâs episode, weâre breaking down the 4 biggest reasons moms struggle with meal planningâand, more importantly, how to fix them. Whether your challenge is lack of time, not knowing what to plan, staying motivated, or incomplete planning, Iâve got a solution that will make meal planning simple, sustainable, and stress-free.
And if youâre ready for a done-for-you, step-by-step plan that takes all the guesswork out of meal planning and fat loss, check out Fit Lifestyle in a Boxâmy 12-week program designed to help busy moms stay consistent, get strong, and lose fat in a way that fits real life.
đNext Steps: Join the FREE community of moms who strength train to lose weight HERE:
đWant to lose weight with strength training? Get started HERE
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Today I'm going over my 3-Level Macro Mastery Method that meets you where you're at. And, if you are ready to combine this with strength training (even for complete beginners), then I invite you to consider joining my Fit Lifestyle In a Box program.
This 12 week program will teach you how to eat and exercise to get stronger and fitter in a way that fits your life as a mom. And as a bonus, I'm throwing in my Macros For Beginners Minicourse for FREE when you join before April 13th at midnight.
Get started here.
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If you missed the workshop, don't worry! Here's part one of the Master Your Macros Workshop.
Don't forget-Macros for Beginners Minicourse is a FREE bonus when you join my Fit Lifestyle In a Box program by midnight on Sunday, April 13th! Don't wait!
Next Steps: Fit Lifestyle in a Box 12 week lifestyle creation program
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Want to burn more fat without adding extra workouts? In this episode, Iâm sharing 3 sneaky ways to boost fat loss without having to hit the gym for another lifting session.
Enjoy!
đą Donât forget to register for the Master Your Macros Workshop! Even if you canât make it live, Iâll send you the replay. Letâs make fat loss simple and sustainable!
Next Steps: Click here to find out how to lose weight through strength training.
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Think youâre too busy to lose weight? That nothing ever works for you? Think again. In todayâs episode, Iâm sitting down with one of my amazing clients whoâs lost 20 pounds and 3 inches off her waistâall while working full time in her 40s. No extreme diets, no giving up her favorite foods, just a simple, sustainable approach that actually fits her life.
Sheâs sharing exactly what worked, the mindset shifts that made the biggest difference, and how being a healthy example for her daughter is one of her biggest motivators. If youâve been struggling to stay consistent or wondering if results like this are even possible for you, this episode is a must-listen.
PLUSâdonât forget to sign up for my đ FREE Master Your Macros Workshop on April 9th! In just one hour, Iâll show you how to take the guesswork out of nutrition so you can start fueling your body for fat loss, muscle gain, and more energyâwithout the stress.
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Hey Mamma!
Struggling to stay on track with your nutrition when your kitchen is full of snack traps? We've all been there! In this episode, Iâm sharing 10 must-have foods to keep in your fridge and pantry that make fat loss and muscle gain so much easier.
From high-protein staples like Greek yogurt, eggs, and cottage cheese to quick, grab-and-go options like protein powder and bars, Iâll break down how these foods fuel your goals without complicated meal prep or boring, bland meals.
Don't forget! My Master Your Macros Workshop is happening April 9th at 12pm CST! Itâs a free, live training where Iâll show you how to structure your meals for fat loss and muscle gainâwithout the overwhelm. Plus, youâll be entered to win over $500 in prizes! Register now: Master Your Macros Workshop
Show Notes:
Protein powder (Premier & Legion Choc Pb)
PB Fit
Collogen
Fit Crunch Bars
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Are you constantly running on empty, just trying to survive the chaos of motherhood? In this episode, I sit down with Aubree Felderhoff, a mom of three, professional organizer, and Time Management Specialist for Moms, to talk about how to break free from survival mode and take back control of your time.
Aubree shares her journey of overcoming a life-altering chronic illness and how it completely reshaped her approach to motherhood, home management, and daily routines. Now, she helps overwhelmed moms create simple systems that actually workâwithout the guilt or unrealistic expectations.
If you feel like thereâs never enough time in the day and youâre constantly juggling a million things, this episode is for you! Tune in to learn practical strategies to ditch the chaos, create intentional routines, and finally feel in control of your time and energy.
Podcast: Mom Intentional
Website: www.momintentional.com
FB Group: Mom Intentional Club
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Tired of diets that tell you what you can and canât eat? In this episode, weâre breaking down three reasons why macros are the key to weight loss without food restrictions. Youâll learn how macros give you flexibility, help you understand how your body responds to food, and create a sustainable way of eating that actually works long-term.
Want to know the simplest way to do macros? Join my Master Your Macros Workshop on April 9th! Iâll walk you through exactly how to use macros without the overwhelm. Sign up here!
Enjoy!
Rachel
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I remember feeling like I had to spend SO MUCH TIME working out in order to lose weight. I spent countless hours doing endless, boring cardio, and it actually didn't even work!
In this episode, Iâm breaking down my system that helps your body prioritize fat loss while maintaining muscle toneâwithout spending hours in the gym.
Youâll learn:â Why compound lifts are the key to an effective workoutâ Simple ways to create a calorie deficit (without strict tracking)â How to fit workouts into a busy mom schedule
If you want a step-by-step system for fat loss and strength training, check out Fit Lifestyle in a Box at effectivefitnessforwomen.com.
Nervous to start strength training? Check out my No-Fear Weight Room Tour to get you started with confidence!
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Macrosâyour proteins, carbs, and fatsâare the key to fat loss and muscle gain without cutting out the foods you love. But letâs be real⊠figuring them out on your own can feel overwhelming.
Thatâs why Iâm hosting the Master Your Macros Workshop on April 9th at 12pm CSTâa FREE, live training where Iâll break down exactly how to eat in a way that fuels your goals without the confusion or strict dieting.
In this workshop, Iâm giving you the details on what youâll learn inside the workshop, how itâll help you stop guessing and start seeing results, and how you could win over $500 in prizes! đ
Canât make it live? No worries, register still Iâll send you the replay!
Register now!
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Ep 100: Building Muscle As A Beginner â 4 Simple Strategies
Itâs the 100th episode!!! đ Head over to the Facebook groupâIâll be announcing the winner of my 100th episode giveaway there!
If youâre new to strength training and want to start building muscle without overcomplicating things, this episode is for you. Iâm breaking down four simple strategies that will help you get stronger, avoid common mistakes, and actually see progress. Plus, Iâm sharing what I wish I had known when I started!
Hit play and letâs get you on the path to building muscle with confidence. đȘđ„
-Rachel
Nervous to strength train? Watch this.
Creatine Supplement
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Stuck in a weight loss plateau? Before you panic or slash calories, letâs break down the 3 key questions you need to ask yourself to determine if youâre truly in a plateauâand what to do about it.
Often the answer to weight loss is simpler than you think!
-Rachel
Next Steps: Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE.
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Think you donât have time to work out? Think again. In this episode, weâre getting real about why you think youâre too busyâand the simple mindset and priority shifts that will help you finally make it happen. No guilt, no overwhelmâjust real talk and practical solutions.
Enjoy!
-Rachel
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE
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Struggling to lose fat even though you're tracking your macros? You're not alone! In this episode, we dive into the common mistakes that could be stalling your progress. Plus, Iâll share simple fixes to get your fat loss back on track without feeling overwhelmed.
Let's troubleshoot your macros!
-Rachel
100th Episode Giveaway!
To celebrate 100 episodes of the podcast, Iâm giving away a FREE 1-hour Fat Loss Breakthrough Session!
Hereâs how to enter:1ïžâŁ Leave a review on Apple Podcasts about the show.2ïžâŁ Screenshot your review.3ïžâŁ Post it in our Facebook group!
Thatâs it! One lucky winner will be chosen on March 19! đ(if you've already left a review, find it and screenshot it and that will count).
Donât miss your chance to get personalized fat loss coachingâdrop that review now!
Next Steps:
Join the FREE community of moms who strength train to lose weight HERE.
Want to lose weight with strength training? Get started HERE
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